CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 Minutes
–
Standard Warm-up x 2
-10 Pull-ups
-10 Dips
-10 Sit-ups
-10 Supermans
-10 OH squats
WOD
The “Ghost” (6 Rounds for reps)
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.